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The Best Leg Exercises

Lets have a look at these leg exercises for building muscle. There are 4 main muscle groups in the leg.

1 - Quadriceps ( The thigh muscles at the front of your leg)
2 - Hamstrings (The muscles at the back of your legs)
3 - Calf ( The muscles at the backs of your lower leg below the knee.
4 - Glutes ( Your buttocks)

best leg exercises

The above picture shows you exactly where these muscles are on your body. The leg muscles are particularly large ones and require multi joint compound movements to work them to their maximum potential.

The Quadriceps

One of the best leg exercises for the quad muscles is the barbell squat. The squat is king of muscle builders for the lower body. Not only does it work the thigh muscles but it is great for the rest of your leg muscles.

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.

2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.

3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to sit back so that knees stay over the feet.

4. Once thighs are parallel to floor, return to start position.

5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.

The squats will also work your glutes muscles.

The Hamstrings

When it comes to the hamstrings the only exercise you need to add to your workout is the barbell dead lift

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.

2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.

4. Return to starting position.

The Calves

The best leg exercises for the calf muscles are calf raises. You can do these using a machine both standing and seated or just use good old fashioned free weights.

1) Start position: Stand with feet hip width apart or stand on the edge of a step on the ball of one foot with your heel hanging over edge. Toes should be pointing forward. Hold a dumbbell in the hand on the same side.

2) Contract calf by pushing off ball of foot to raise heel up in air (standing on toes)

3) Lower heel and repeat.

4) Remember to keep knee slightly bent throughout movement to prevent any knee strain. You may have to hold on to a fixed stationary object for stability.

5) Repeat with the other leg after completing the prescribed repetitions.

If you want total leg development then you need to include these best leg exercises into your lower body workout.

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